This is the number-one exercise for increasing the mass of the upper body, especially the pectoral muscles. Lie down on the exercise bench with your feet approximately 18 inches apart for support. Using a fairly wide grip (as in photo) lower the barbell until it touches your chest about nipple level and then ram it back up overhead. Lock your elbows at the top. Inhale deeply on the way down, exhale going up. Use the add weight system (add a small amount of weight at the beginning of each set) for five sets (8, 8, 6, 6, 6 reps respectively).